Fitness plan with ChatGPT: How to use AI for nutrition & training

Dimitri Rutansky
Aug 7
6 min read

Imagine being able to have a nutrition plan that perfectly fits your daily routine in five minutes – without hours of Googling. Or a fitness plan with ChatGPT that takes your goals and schedule into account. Sound like the future? With ChatGPT, it's already a reality. In this article, personal trainer and Chamber of Commerce and Industry instructor Dimitri Rutansky shows you how to use AI specifically for your fitness journey – including smart prompts, technical insights, and tips on when real coaches remain unbeatable.

What you can expect:

Theme	Contents
Prompts	Examples of directly usable prompts
Strategies	For training, nutrition and regeneration
Technical	A look behind the scenes: Why is ChatGPT so powerful?

Woman training, a stylized AI silhouette in the background – symbolic image for ChatGPT as a digital fitness coach. — Fitness meets AI: ChatGPT helps create personalized training and nutrition plans.

Advantages of ChatGPT as a Personal Trainer

Admittedly, ChatGPT doesn't have a six-pack or a timer. And it won't drag you to the gym, either. But when it comes to planning your training and nutrition strategy, AI is now in the top league – provided you know how to ask it the right questions. It's also helpful with nutrition ideas – especially if you know your food intolerances.

"Creative people will continue to be successful, but now they're ten times more capable. Wild times." – Aaron Levie, CEO of Box

As with any training plan, good input leads to good output . Asking unclear questions will result in useless answers. With the right know-how, however, you can create structured, personalized, and practical plans—whether for muscle building, fat loss, or recovery.

Fitness plan with ChatGPT: Step by step to your goal

Define clear goals

Ask	Example answer
Do you want to lose weight or build muscle?	Build muscle
How often can you train?	3x/week
Are there any incompatibilities?	Gluten-free, lactose-free
Which diet suits you?	Low-carb, high-protein

The clearer you formulate your objectives, the more precise the answer will be.

ChatGPT prompts for nutrition, training and recovery

Here are three smart prompts that you can enter directly in ChatGPT – based on the example profile: Man, 40 years old, 180 cm, 90 kg:

Click here for ChatGPT

#	Prompt	Goal
1	Create a daily plan for me with three meals that are gluten-free, lactose-free, sugar-free, and low-carb. I'm 40 years old, 180 cm tall, and weigh 90 kg. Make sure I get at least 1.5 g of protein per kg of body weight. The meals should be easy to prepare.	Diet (low carb, gluten-free, lactose-free, sugar-free, high protein)
2	Create a training plan for me for three 45-minute sessions per week to lose fat and maintain muscle. I train at the gym doing basic exercises. I'm 40 years old, 180 cm tall, and weigh 90 kg. Please include a warm-up, main section, and cool-down. I have dumbbells and a yoga mat at my disposal. Create three different plans for me for three months so my body doesn't get used to them too quickly.	Training plan for fat loss & muscle maintenance (3x/week)
3	What recovery strategies will help me if I'm under stress at work but still want to lose weight and build muscle? I'm 40 years old, weigh 90 kg, and train three times a week. Tell me five different strategies I can use to help me sleep better in the evening.	Regeneration & sleep during stress

Screenshot from ChatGPT of a recipe for tofu scrambled eggs with vegetables. Ingredients: tofu, turmeric, spinach, paprika, yeast. Instructions and tip for a protein shake. Text on a dark background. — Result from prompt 1

ChatGPT & Nutrition: Calculate macros cleverly

What many people underestimate: With the right information, ChatGPT can calculate precise macronutrient targets for you—for example, based on your calorie needs. It can also quickly calculate a calorie deficit if you want to lose weight.

Example prompt:

"Calculate my macronutrients for fat loss with a 300 kcal calorie deficit. I'm 40, weigh 90 kg, work out 3 times a week, and work in an office. Recommend a calorie-counting app and give me a sample daily meal plan."

Results:

characteristic value	Value
Calories	2,100 kcal (including deficit)
Macros	40% protein, 30% fat, 30% carbohydrates
Apps	Yazio, Cronometer

Have a good meal	Example
Breakfast	Greek yogurt with berries
Lunch	Chicken with broccoli
Dinner	Salmon with salad

How does this work technically?

ChatGPT is based on a so-called Large Language Model (LLM) – an AI trained on billions of texts to recognize and reproduce language patterns. What makes it special is that ChatGPT doesn't "understand" like a human, but it can very well grasp context, draw logical conclusions, and generate customized responses – provided your input (prompt) is clear enough.

This is how ChatGPT interprets your prompt:

Let’s take an example:

"Create a gluten-free meal plan for me with 1,800 kcal and 140 g of protein. I'm 40 years old, weigh 90 kg, and want to lose fat."

The model processes this input as follows:

Part of the prompt	Significance for the model
“gluten-free”	Filters food suggestions accordingly
“1,800 kcal”	Limiting energy requirements, indicating calorie deficit
“140 g protein”	Calculating macros, prioritizing protein
“40 years, 90 kg”	Contextualizes target weight and typical calorie consumption
“Lose fat”	Target: Focus on deficit, low carb/high protein

The prompt acts like a kind of programming language for the AI: the clearer you formulate, the more precise the response will be. ChatGPT recognizes certain patterns (age, goal, limitations) and uses trained probabilities to create a plan based on them.

Comparison of efficiency: ChatGPT in competition with alternatives

Tool	Advantage	Restriction
ChatGPT	High flexibility	No movement control
Grok (xAI)	Very analytical	More complex for beginners

For tracking, you can combine AI plans with gadgets like a Garmin watch or Strava – the AI provides the strategy, your devices provide the data.

The Limits of AI: Where Coaching Makes the Difference

As ingenious as AI is, it has its limits:

AI cannot...	...because
Correct movements	no visual analysis
Recognize incorrect posture	no body screening
Record emotional or hormonal states	no human feeling
Offer monthly support	lack of a long-term relationship

Therefore: Use ChatGPT as a tool, not a replacement. The AI isn't a replacement for a professional—but it can help you structure your progress and progress faster.

Intelligent support from AI co-pilots

The AI is like a toolbox – you just need to know which tool you need and when. For anyone who wants to work on their nutrition, training planning, and recovery in a structured way, ChatGPT is a real game changer. Especially if you use clear prompts and regularly

reflect on your progress.

But: You still get the best results in combination with real coaching, personal support and in-depth analysis (e.g. blood tests, exercise screenings, lifestyle check).

Mini-Challenge: Your AI Fitness Week

Use the prompts above.

day	Task
Day 1	Use Prompt 1 to create a customized nutrition day (low carb, high protein)
Day 3	Start with one of the training plans from Prompt 2 (e.g. Plan A, Week 1)
Day 5	Try a recovery strategy Prompt 3 for better sleep despite stress

Frequently asked questions about ChatGPT and Fitness

Ask	Answer
Can ChatGPT really replace a personal trainer?	No, but it can help you with planning, structuring, and motivation—especially for beginners or people with little time.
How exactly should my prompts be formulated?	The more precisely you specify your goal, your data (age, weight, goal, restrictions) and your time frame, the better the answer will be.
Can ChatGPT also recommend supplements or recovery strategies?	Yes – based on general knowledge. But individual blood values or deficiencies should be left to an expert.
Is it dangerous to rely solely on ChatGPT?	Yes. AI can help you—but it doesn't know your body. Real results come from experience, empathy, and professional coaching.

About me - Dimitri Rutansky

Dimitri Rutansky is a personal trainer, nutrition expert, Chamber of Industry and Commerce instructor, and coach from Stuttgart. For over eight years, he has been helping people over 30 to live a healthier, fitter, and less stressful life – without counting calories or relying on supplements.

His motto: “Real help for real people.” With over 500 verified top ratings (average 4.98/5.00 on ProvenExpert ) and numerous media appearances – including in Cosmopolitan , Green Lifestyle , Stuttgarter Zeitung and RegioTV – he is one of the best-known health coaches in the Stuttgart area.